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Block 13 Week 2 Workout 3

Block Thirteen • 1m 46s

Complete 5 rounds of the following:

MIN 1: DB Squats (pause)
MIN 2: Step Up (30/30)
MIN 3: Sumo to Overhead Press
MIN 4: Superman/Climbers (30/30)

Finisher: complete 3 rounds of with hip circle on:

Glute Heel Lifts x 20 rep
Bridges x 20 Reps

Weight suggestion:
M: 20-40#+ Set DBS
W: 12-25#+ Set DBS

Up Next in Block Thirteen

  • Block 13 Week 3 Workout 1
    01:23
    Block 13 Week 3 Workout 1

    Block 13 Week 3 Workout 1

    Every 3 minutes complete the following fo 4 rounds. Whatever time is left over is your rest. No time left over? No rest :P

    75 Jump Rope
    10 Chin Ups (sub bench row 10/10)
    15 DB Chest Press

    Every 3 minutes complete the following fo 4 rounds. Whatever time is left over is your rest. No time lef...

  • Block 13 Week 3 Workout 2
    02:07
    Block 13 Week 3 Workout 2

    Block 13 Week 3 Workout 2

    15 MIN AMRAP (if you only have time for 10 that’s cool). Go HARD.

    10 Deadlifts
    10 Box Jump Burpees
    10 Walking Lunge (on each side 20 total)
    10 American Swings

    Finisher: 30 seconds of each for 4 rounds (10 min)

    Side Plank Right
    Side Plank Left
    1/2 Sit Up
    Slow Bicycle Crunch
    Hip Raises

    W...

  • Block 13 Week 3 Workout 3
    01:41
    Block 13 Week 3 Workout 3

    Block 13 Week 3 Workout 3

    Complete 3-4 rounds of the following (if you have time for 4, please do 4).

    MIN 1: Plank Row to Pushup
    MIN 2: Tricep Dip/Bicep Curl (30 sec each)
    MIN 3: Push Press
    MIN 4: Plank Walk
    MIN 5: DB Angels/Lateral Raises (30 sec each)
    MIN 6: Max Jump Rope

    Weight suggestion:
    M: 20-40#+ Set DBS
    ...

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